Guide to fixing poor posture

[Jimbo]

I've been reading alot of post from members regarding poor posture and how to fix it. First off, if you wanna tell if you have poor posture, preform this simple test. Stand againt a wall and have someone take a picture. If you have a healthy posture, there should be no gap in your lower back and the wall. Your shoulders should be square againts the wall and your head should touch also. Now, if you posture is poor, your gonna have a gap in the lower part, your shoulders will not be flush and you will have a gap between the wall and your head.

I think this is a good are for me to chime in becuase, in high school. I had very poor posture. When you are as tall as me 6"9. I can tell you that nothing in this world is build for you.... beds,cars,desks etc etc.

to fix poor posture is alot easier to fix then you think...

When I started to re-had. Its only a few things you really need to do. So, here is the kind of routine that I was preforming 3x a week.

First part, correcting the shoulder/ chest imbalance. This was done via stretching. If you go to DoggCrapps site, you will see an excellent stretch for this. This was done for 15 min periods.

Next part. strengthen the upper back. This was done with light weight and pulls to the face. Usally 3-5 sets

exercise 2. light bank pull aparts..

The thrid part was to use a neck harness and attach a very light weight.
Bend over to 90 degresses and do 3-5 sets and neck pulls and really squeeze/hold in the top position.

If you have a curve in your lower back. This is usally caused be very tight hamstrings.
First thing... Hamstring stretches done for 15 min.
The last exercise I preformed . You lay flat on a floor. You must curle your pelvic bone up so your lower back is complete flat. Attach a very light ankle weight and curle your leg up to your chest. Repeat with the other.

That is a very brief guide of what I did to cure my "hunchback" There is a little more on improving flexabilty. But that is most of it in a nut shell.

 

[Ashop]

inversion tables come in very handy to help stretch and help with posture.

 

[Pekkerwood]

Alin:

I bought one four years ago and keep it in my office. Works wonders.

 

[Roux]

actually if you have to much of a curve in the lower back, the hamstrings are usually over stretched, not tight. this is the very common anterior pelvic tilt where the lower back, hip flexors, and quads are tight and the hamstrings and lower abdominals are loose.

 

[Ashop]

Alin:

I bought one four years ago and keep it in my office. Works wonders.

YES,,,they are great. Something everyone could benefit from.